This post is is related to another on this Blog with the same subject, but extended with two “personal” exercises I’ve found very effective for the development of the attention and awareness. Usually, Walking Meditation is a practice who have to be done during specific moments and needs a determined time and place when and where we can find a bit of peace to perform it- and at the beginning that’s good. But, how to do when we are walking between people, when we are late at work or a date? How to educate ourselves to remain focused on the present moment even when thousands of thoughts invades our mind stimulating every kind of emotions? That’s a common problem between those who wants to develop a degree of attention and presence in their everyday lives.
When we walk, when we are in motion, it’s simpler to feel ourselves because we move trough space, we are doing something we consider concrete, in some way we are in “action”.
The first practice I’ve found very effective is a my own adaptation of the Walking Meditation practice for my personal needs. Those who tried her said that it’s very useful, so I hope you’ll find it useful too.
When you walk, every time you step with the left foot, you count from 1 to 10. Then, continuing with walking, you count 1 while step with the right foot, 2 when step with the left, then start to count from 1 to 10, but now every time you step with the right foot (when he touches the ground)… then, again, left foot counting 1, right foot 2 and begin again the same thing with the left foot and so on. So, every 10 steps we alternate the foots.
While making such practice, you have to sense all what you can sense at this moment: the ground under your foots, the air on your skin, sounds, etc…
The second practice was proposed to me by my mentor (teacher) and it’s a little bit demanding, because it has to be performed while running.
Find a blind track and start running on his border for 20 minutes without loosing the balance. This is a very effective practice to increase our attention if performed in the morning, before starting with our daily jobs.
I hope this post would be useful.